Built Like a Badass.pdf

WEEk 12
DAy 1: UPPER BODY WORKOUT
1. *Bench Press: 185 lbs. or 225 lbs. for 1 set of max reps. *If you’re going to perform
the 185-pound rep test, use this warm-up: Barx10, 95x5, 135x3, 165x2, 195x1,
(225x1 if strong enough) *If you’re going to perform the 225-pound rep test, use this
warm-up: Barx10, 135x5, 185x3, 225x1, 275x1, (315x1 if strong enough)
2. BW Inverted Row (feet elevated if necessary): 2xMax (Stop set when you can no
longer touch your chest to the bar.)
3. Barbell Overhead Shrugs: 3x15
4. Rest-Pause Incline DB curls, palms up: (3xMax, 20 Sec Rest): x1
5. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 5 *descending sets. Rest 60 seconds between sets. *1st set
perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps. 4th
set perform 7 reps. 5th set perform 6 reps.
DAy 2: LOWER BODY WORKOUT
1. DB Squat Jumps, holding 10lb. DB’s: 5x5
2. Low box heel touches: 3x12ea leg
3a. Single leg supine hip thrust (foot elevated): 3x12ea leg
3b. DB Side Bends: 3x15ea side
4. Tabata-style Jump Rope: 20 seconds on, 10 seconds off. Go through this as many
times as you can handle!
DAy 3: UPPER BODY WORKOUT
1. Chin-ups: 1 x max reps
2a. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 10ea
2b. Standing DB Side Press: 2x10ea arm
3. Incline DB rear delt flyes, thumbs up: 3x15
4. Eccentric BB Curls: 3x5 (“cheat” weight up, lower as slow as possible)
5. 45lb. Plate Core Circuit: 15ea. exercise, 2x thru
A) Standing Russian Twists
B) Standing Side Bends
C) Crunches, feet on floor
D) Crunches, legs at 90 degrees
E) Toe Touches
6. Push-up test: 1 x max reps of ‘regular’ push-ups
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